Chapter 704 The devil improves his training! Countdown to the end of 2007
The short-term student status is over.
Su Shen mainly returned to Ersha Island to start working on key problems.
Training is not a simple matter. He also needs to spend a lot of time and energy to practice the "four points and one line".
Core training naturally requires training. If you don't strengthen this, there is actually no way to enter the subsequent links well.
In fact, in the past few years, under the leadership of the "Su Shen System", the entire system has become much larger. Compared with before, it was one heaven and one underground.
But obviously this... is not enough.
The improvement of physical fitness is not only about strength, speed and endurance, but also the development of the core area, which has been ignored for a long time in China. Many times, coaches will even tell you that the so-called core is your abdominal muscles.
But in fact, how could it be just the abdominal muscles? The core area involves 29 pairs of muscles, which is very complicated.
Especially the core can help you better maintain your technical movements during high-intensity running!
Including but not limited to body control ability, including control of body posture, action posture, etc.
Sprinting, even more so.
The strength of the core area will directly determine your technical level.
Because no matter what technique an athlete performs, the body is required to have good stability, so that he can better control his body posture and movement posture, and better display his technique. Therefore, excellent track and field athletes have a very good grasp of body posture.
, in this aspect, the decisive factor is actually not only will and muscle memory, but also the most ignored thing is...
core.
If the core area is not strong enough, regardless of your willpower and muscle memory, it will not be able to support and maintain it.
If you want to connect the upper and lower limb chains well, tell me which part is the most critical.
Naturally, as the core area of the "body long bridge", it must be powerful enough.
Without strong support in this area, just talking about will and muscle memory is actually nonsense.
Because core strength training focuses on the training of the neuromuscular system, you must concentrate during training and slowly build up your self-awareness of the trained muscles. Then under the leadership of Randy, Su Shen, and Ralph Mann,
The seven step-by-step core trainings are clearly displayed and arranged in order of difficulty. This is not the current domestic system and can be done easily.
Static force maintenance in steady state.
This training method allows athletes to deeply understand the exertion of core muscles.
Many people think that they tell you what to do and just follow the instructions, but in fact it is completely different.
Because the human body is afraid that most people don't even have a basic "sense of force" when it comes to muscles.
Extremely inefficient.
And this "sense of force" is a key to how you feel how to drive your muscles and core.
Watching a group of people in the training room doing various straight-arm dip bridges, inverted bridges, bent-arm dip bridges, etc., seems a little funny, but this is a must for domestic athletes who have never specifically trained in core areas.
The first thing to do.
This time period can be fast or slow. The fast time can be done in a few days, while the slow time may take a week or even ten days and a half month.
After this stage, there is the second training stage, no-load exercise in a steady state.
This second stage is based on the first stage, changing from double foot or arm support to single foot or single arm support.
The third stage is static movements in an unstable state. This stage is more difficult because it tests the balance and calibration of the human body. Through this level of training, the participation of deep muscles and deep nerves can be more directly mobilized.
Spend.
This stage requires the use of many "ladies' training equipment" that boys thought were funny back then, such as Swiss balls, balance boards, suspension ropes, sponge cushions, air pillows, etc.
Many people are stuck here and it takes a long time to get through.
For example, Zhou Bing complained that it was too difficult to play, and he would make mistakes if he was not careful and start from scratch.
The fourth stage is called the action of overcoming one's own resistance in an unstable state. This action includes but is not limited to swinging with one leg holding the ball, rotating the hip left and right to pull the ball, lying on the back and pulling the ball to lift the hip, and lying on the side with a deflated pillow at the support point.
One-leg raise, one-leg abduction and adduction in prone position, one-leg abduction and adduction in one-leg prone position, arms-supported, leg-retracting and hip-flexion, etc.
However, don’t worry, we’ve just reached the middle game, there are still a lot of things to do later.
After passing the first four stages, some people whose talents cannot keep up have begun to gradually widen the gap.
For example, Chen Wei and Chen Jia are typical examples. At this point, more people are stuck.
If you have passed it all, then there is still the stage of free strength training in an unstable state.
This level focuses on core strength under unstable conditions. The speed is not required to be very fast, but it is required to perform standardized technical actions that meet the technical requirements.
These training movements will become one of the popular magic weapons for domestic training after 2020.
Train in a very unstable state, using elastic bands, dumbbells, kettlebells, and weight-bearing fitness balls in combination with unstable equipment.
In high-level training, you can also add water or sand to increase the training effect.
Doing this can stimulate deep core clusters and improve athletes' core modules, which is of great benefit.
For example, the barbell training that everyone often sees is this type of goal.
But it's a little different from going to the gym to work out. The barbell used here is to turn into a standing balance ball barbell pull-up, a kneeling balance ball pull-back. There are also training such as the balance plate, barbell prone lift, etc.
At this point, the number of people has dropped by several percent, and the remaining people are either well-known figures or geniuses.
If you have completed the first five steps, then congratulations, you have unlocked the sixth training step - core explosive exercises in an unstable state.
For example, hip rotation and pull-ups can very well develop athletes' hip explosiveness and back muscle strength.
This chapter is not finished yet, please click the next page to continue reading the exciting content! If you can complete these well, then you are only one step away from victory.
Entering the final stage - core explosive exercises in a stable state.
By the time we get to this point, it can be said that only a few people can pass it quickly.
Even Hu Kai is not the first batch of people to "graduate".
For those who have passed the training in these seven core areas, Su Shen can tell them with a smile:
Performance is good.
So now.
Let’s start the next round.
The so-called core stability training and overall stability training have also begun to be put on the agenda.
What is core stability training and overall stability training? What is the difference from the previous core training?
The names seem very similar, but in fact, they are very different.
The formation mechanism of core stability is the biomechanical characteristics of spine movement, that is, the essential content of core stability ability is to maintain the neutral area of the spine within a certain physiological range.
Under low load conditions, the spine is easy to deform; as the load increases, the hardness of the spine will increase.
The stability of the spine mainly relies on the collaborative work of three interconnected subsystems, namely: control subsystem, passive subsystem and active subsystem. The passive subsystem mainly consists of the vertebral body structure, pyramidal joint structure and other such as ligaments,
It is composed of joint structures such as joint capsules and intervertebral discs. In the elastic region of spine movement, the passive subsystem plays an important stabilizing function.
The active subsystem is mainly composed of muscle-tendon units that can generate force and maintain the stability of the spine segments. The active subsystem and the control subsystem are mainly responsible for the stability of the spine in the neutral area. At this time, the passive resistance to the movement of the spine is
is the smallest.
The control subsystem mainly involves the nervous system. The nervous system receives various incoming information from passive and active subsystems, and through comprehensive analysis, issues instructions to cause the active and passive subsystems to make appropriate stress responses to maintain the spine and even the core area.
of stability.
For the spine stabilization system, the above three subsystems are interdependent. If the stabilization function of one party decreases, the other subsystems will compensate.
Functional division of muscles in the core area. When we consider dynamic stability, it is very necessary to functionally classify muscles. According to different functions, the muscles in the core area are divided into two categories: stabilizer muscles and movement muscles. Stabilizer muscles have single joints and single joints.
Segmental, deep, and isometric contractions control movement and static control capabilities; while motor muscles have the characteristics of double-joint, multi-joint, superficial, and concentric contractions to produce accelerated motion and power generation.
After understanding these basics, you can proceed to the next step, which is the joint part of the human body, which has two characteristics:
Stability and flexibility.
Flexibility refers to the ability of a joint to move within its range.
Stability refers to the ability of a joint to resist movement and control its position.
Without being able to distinguish each joint in detail, the ankle joint is the flexibility attribute, while the knee joint is the stability attribute.
The hip joint is flexible and the lumbar spine is stable.
The thoracic spine is for flexibility, and the scapulothorax is for stability.
The shoulder joint is for flexibility, and the cervical spine is for stability.
Su Shen pointed at Zhao Haohuan and said, "For example, if your hip joints were not flexible enough before, and you trained forcefully without scientific guidance, in order to achieve quality and range, it would inevitably lead to compensatory nature of adjacent joints. This would make
This creates instability in your joints, increasing the risk of injury. So remember, generally speaking, stable joints are more susceptible to strain changes."
"The culprit of this problem is often the decline in the functional attributes of adjacent joint flexibility."
"For example, Brother Kai, your back pain is actually caused by instability of the lumbar spine."
"Once the lumbar spine becomes unstable, the surrounding muscles and tension will undergo huge changes, which will cause collisions and even dislocations and inflammation during exercise. If you have problems and inflammation in this area, it will naturally lead to malfunction.
Sliding down, your body is getting worse day by day. So Brother Kai, you need to train your core more and increase the rigidity of your spine."
Hu Kai stood beside him and nodded.
I thought to myself that Su Shen is really an infinite brain, how come everything in it exists the same.
It's really amazing.
"Therefore, strong core stability can provide effective support during limb movements, thereby reducing the loss of energy chains in force transmission."
"We will conduct core and overall stability training from four aspects. The first is anti-flexion, the second is anti-extension, the third is anti-lateral flexion, and the fourth is anti-rotation. This is an aspect, and none of them can be missing.
, you must train well, so that even if you cannot learn the 'four-point connection', you can greatly improve your running efficiency and running energy supply."
When Su Shen said this, he was not giving random advice, but in the era after him, the test of core stability would become one of the hard indicators for the physical fitness test of a national sprint team.
Even the final judgment is——
Core stability and core strength are equally important.
Even in the performance of sports, the effect is even better than the latter.
Because even if you have strong core strength, if you don't have good core stability, your strength will be severely damaged and you will not be able to use it effectively.
Looking at it this way, you can see why Su Shen proposed to do this first in this winter training. After everyone has laid down the physical foundation, core training is the top priority. It must be put on the schedule and train well.
.
Even at the end of the training, those joints that are mainly responsible for flexibility must cooperate with the muscles to maintain stability as much as possible.
This improves effective control of technical movements.
so……
"Everyone, let's get moving. Completing core training is only the first step."
"Where is this?"
"Practice hard."
After Su Shen finished speaking, many people's eyes trembled, as if he was saying——
Devil.
In fact, we just want to learn the "four-point connection".
When will I be able to touch the little hands of the "Four Points Goddess"?
Fortunately, this winter training lasted long enough to complete so many complicated things.
And in fact, for most athletes who have difficulty mastering the "four-point connection" throughout their lives, doing this now is the real improvement.
Su Shen really took great pains to protect everyone and not only take care of individual geniuses.
Even Randy and Ralph Man, who were making the plan together, discussed it privately:
In their entire lives, they have never seen such "worried" athletes.
Su Shen.
is the first.
It may also be the last one.
ps: It’s hard to write too much about professional theory, but it’s okay to get over it and stick to the core. Since you agreed, you have to do it~~~
You have to walk the road you choose even if you cry~~~~~~
Wuwuwu~~~~ Based on my research paper, let’s pass on the votes, ┭┮﹏┭┮~~~